7/30/2016

Announcements

-FIRE HERO 5K RUN ON SUNDAY 9/11. REGISTER AT ACTIVE.COM.
-KICKBOXING / SATURDAY AT 10AM.

CrossFit Cooper City – CrossFit

Metcon

Metcon (Time)

Jess and Brandon’s Farwell Partner Wod! 60 min CAP

100 HSPU

100 Box Jumps

100 Hang Power Clean 65/95

100 Pull-ups

100 KB Swings 35/55

100 Squat Snatch 65/95

*every 5 Min 200m run

Scaled version

Partner Wod

50 HSPU

50 Box Jumps

50 Hang Power Clean 65/95

50 Pull-ups

50 KB Swings 35/55

50 Squat Snatch 65/95

*every 5 Min 200m run

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